The best workout ever isn’t possible without getting up and going to the gym. We’ve got expert tips on how to use a healthy dose of motivation when you don’t feel like working out.
Sometimes, workout motivation is lacking. After a long day—or before, when you’re staring at the alarm clock going off—it would be so nice to just skip the workout.
Still, the benefits of working out usually outweigh the temporary pleasures that come with staying in bed or lounging in front of the TV. Regular exercise boosts energy levels, supports a healthy weight, and reduces the risk of a ton of chronic diseases.
So, go ahead and get going! Here are 10 ways to get your butt in gear and get motivated to work out.
Most of us don’t just work out for fun. There’s probably a reason you want to work out regularly. Is it to lower your A1C, to manage your diabetes? To set a good example for your kids? To feel more comfortable in your own skin?
Really dig deep to find a goal that’s meaningful to you.
“A superficial goal to lose 10 pounds won’t motivate you. You need to take the time to ask yourself why losing 10 pounds is important,” says Raphael Konforti, MS, senior director of fitness at YouFit Gyms. “What was different when you were 10 pounds lighter? What will change about how you feel and your life when you lose the 10 pounds?”
Konforti says recognizing that intrinsic motivation is a driving force for even the toughest workout.
“If you have a big enough why, you can get through almost any how,” he adds.
Do you really enjoy spending those 30 grueling minutes on the treadmill? No? Then why are you doing it?
Choosing an exercise you don’t enjoy is a surefire way to miserable motivation. If you look forward to your daily stint on the rowing machine about as much as you look forward to a root canal, you’ll never feel like getting off the couch for it.
Instead, consider what physical activities you enjoy. (We promise there’s always an alternative to work the same muscle groups or get your heart rate up.) If running isn’t your thing, maybe salsa dancing could serve as a cardio workout. Or if you don’t like working your core with sit-ups, consider Pilates.
There’s even scientific evidence that making exercise fun makes for better motivation! A 2022 study found that making exercise fun led to improved habits and a greater intention to keep exercising.
Nothing boosts motivation like a partner to hold you accountable. Research shows that having a workout buddy reduces stress and encourages you to work out more.
Enlist a friend to be your workout buddy and set regular workout days and times. You can catch up on life on exercise bikes placed side by side or cheer each other on while you stand at the weight bench together.
As they give you accountability, do the same for them. It’s a win-win!
Just like a workout buddy keeps you committed to your workout commitment, a trainer can too. “If someone expects you to work out, you’re much more likely to show up,” says Konforti. “Trainers and workout buddies point out your progress and remind you why you’re working out in the first place.”
The environment of a gym isn’t for everyone. If intimidating gym buddies and a bank of blaring TVs aren’t motivating you to work out, that’s OK. Maybe it’s time for a change of scenery. Try getting outside and getting some fresh air, literally! Activities like walking, running, biking, and rollerblading are all great ways to get some exercise in nature.
Or, if you already get into regular exercise in your area, consider moving your workout to a different location every now and then. Is there a cool area you’ve always wanted to live in? A hike nearby that you’ve never done? Give it a try!
Even if you’re happy with going to a gym regularly, you may want to take advantage of the nicer months of the year to get some exercise in the great outdoors.
“Gyms have lots of equipment and optionsite to keep fit, but a little sun goes a long way,” says Konforti. “Combining the set sets and reps with outdoor exercise, cycling or walking works wonders. Many people who exercise outside end up feeling more energized and having better gym sessions.”
Even a little exercise is better than no exercise at all. How about just being active for 10 minutes?
“If you have a day coming up where you really don’t feel like exercising, set a timer for 10 minutes and press start,” recommends Konforti. “It doesn’t matter what you do for those 10 minutes, as long as you’re moving. By the time the 10 minutes are up, you’ve activated your nervous system and hormones, so you’ll likely keep exercising.”
Motivational quotes are all well and good, but when push comes to shove, a sticky note on the mirror probably won’t be enough to motivate you to work out. What gets your booty moving: a killer playlist.
According to a 2017 study, turning on the right music improves your workout performance and pushes your heart rate to a higher level. Put on some up-tempo beats with our hip hop workout playlist or HIIT workout playlist. Listen while you lounge on the couch and see if you can’t rock out right away.
Oh, and if you want a change from music, put in your earplugs and listen to your favorite podcast or the latest Netflix comedy special. Anything that piques your interest will keep you going during your workout session.
Sometimes just knowing a sporting event is coming up is enough to get the motivational juices flowing. We’re programmed to look forward once we’ve made firm plans. Consider what type of active event suits you, whether it’s as simple as a 5K race or as challenging as reserving a campsite for a hike you’ve been wanting to try.
“Most people think they need to sign up for a big event like a triathlon or Spartan Race, but any event works,” says Konforti. “An event builds enthusiasm for training. It makes you want to be prepared and do well, so you’ll train more regularly. Plus, you’ll see your hard work pay off in the end.”
Humans have been playing sports for thousands of years. Do you know why? Because it’s fun! Sports are basically a physical form of entertainment—and also a means of friendly competition.
If a solo bike ride or daily walk around the neighborhood isn’t doing the trick lately, try getting involved in a sports league. Maybe check out your local YMCA’s adult soccer team or jump on the pickleball bandwagon. The opportunity to make new friends, the healthy competition, and the fact that you’re working out regularly are excellent motivational boosters.
While it may not provide the exact same workout as your usual gym routine, Konforti says that’s not a big deal.
“Even though you may not be hitting the same intensity as you would at the gym or isolating certain movements and muscles, you’re going to get moving,” Konforti says. “When you combine fun with exercise, discipline turns into excitement.”
Of course, it’s recommended to get moving most days of the week, but there’s an important downside to working out. Your body may be a well-oiled machine, but it’s not invincible. You need rest.
By forcing yourself to work out daily, you’re not doing yourself any favors in terms of motivation. In fact, you’re setting yourself up for workout burnout. The same goes for doing the same workout the same way at the same time every day. Make sure you keep things varied and be sure to include rest days to avoid getting into the burnout zone.
Bottom line: You can do it! Shake off the inertia and unleash your inner beast with any of the tips above. The more you motivate yourself to stick to your workout schedule, the more naturally it’s likely to come to you.
You might even see the motivation spill over into other areas of life.
“Once you get over the initial hurdle, working out actually boosts your energy and makes everything outside of the gym seem easier,” Konforti says.
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